1. Insomnia: This is the most common sleep disorder, where individuals struggle to fall asleep or stay asleep. It can be temporary, but when it becomes prolonged, it can lead to both physical and mental health issues.
2. Obstructive Sleep Apnoea Syndrome (OSAS): Characterized by snoring and temporary pauses in breathing during sleep. This condition can cause fatigue during the day and increase the risk of heart problems.
3. Restless Legs Syndrome (RLS): A condition where people experience discomfort or an uncontrollable urge to move their legs, especially at night, which disrupts sleep.
4. Narcolepsy: People with this disorder experience excessive sleepiness during the day, even after having enough sleep at night. They may fall asleep suddenly, without warning.
5. Sleepwalking: A condition in which individuals move or perform activities while still asleep, without remembering them when they wake up.

Occasionally having trouble sleeping is normal, but when it becomes a persistent issue affecting your daily life, it may be considered insomnia. Insomnia can impact both your physical and mental health. The body naturally tries to make up for lost sleep by entering deeper sleep during subsequent nights, but long-term sleep deprivation can lead to serious issues.

• Physical Rest: Good sleep allows your body to rest by lowering your temperature, blood pressure, and pulse.
• Healing: Sleep boosts your immune system, allowing the body to recover.
• Mental Rest: Sleep helps reduce stress and improve memory by allowing the brain to relax and function better.

• You sleep for 6-9 hours each night.
• You sleep most of the time when you are in bed.
• You feel refreshed when you wake up in the morning.
• You don’t feel the need to nap during the day.
• You feel satisfied with your overall sleep quality.

1. Stress: Daily stress or concerns about not getting enough sleep can make falling asleep difficult.
2. Use of certain drugs: like central stimulants which include amphetamines, kola-nut that is high in caffeine.
3. Mental conditions: such as anxiety or depression can lead to insomnia or waking up at night and being unable to go back to sleep.
4. Diet: Eating heavy meals late at night can disrupt your sleep, just as hunger can.
5. Physical Activity: Engaging in intense physical activities close to bedtime can keep your brain active, making it harder to fall asleep.

1. Physical Effects: Poor sleep increases your risk of conditions like road traffic accidents, high blood pressure and type 2 diabetes.
2. Mental Effects: Lack of sleep can impair your concentration, decision-making, and increase the risk of anxiety, depression, or even psychosis over time.

• Maintain a Sleep Routine: Go to bed and wake up at the same time every day, even on weekends.
• Avoid Napping: Naps during the day can interfere with your ability to sleep at night.
• Limit Caffeine: Avoid caffeine (found in coffee, energy drinks, black tea, and kola nuts) in the afternoon and evening.
• Avoid Screen Time: Blue light from phones, laptops, and TVs stimulates the brain. Avoid using electronic devices at least 1-2 hours before bed.
• Avoid Alcohol: While alcohol may seem to help with sleep, it prevents proper brain rest.
• Exercise Regularly: Regular physical activity, such as walking for 30-45 minutes five times a week, helps improve sleep quality, but avoid exercising close to bedtime.
• Create a Sleep-Friendly Environment: Reserve your bed for sleeping only. Avoid eating, drinking, or watching TV in bed. Dimming the lights before bed can help signal to your brain that it is time to sleep.
• Get Sunlight Exposure: Exposure to natural daylight during the day helps regulate your sleep cycle and makes it easier to fall asleep at night.
• Avoid Going to Bed Hungry: Eating a light snack before bed can help, but avoid heavy meals.
• Cool Your Room: A well-ventilated room helps maintain a comfortable temperature for sleeping.